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The basic blueprint remains the same; however, there are some structural changes/repairs that need to be made throughout the journey. Sometimes it works! sometimes it doesn’t... Long Term Goal – reduce calculated body fat to 25% July 21, 2015 – 28.8% Challenge goals! Eating Continued rules that I have down: 1) track on myfitnesspal 2) log food before or immediately after it goes in my mouth. Continued rule that I’m not 100% on: No restaurants or take out through the rest of July. Afterward, can only eat out during vacations and life events (see below). New rules: 1) Eat by Mark’s Daily Apple (MDA) rules. I am going to see how I do on less than 100g carbs/day (700g/week) so I’ll be tracking that macro and trying to stay below 100g starting 8/3 for at least two weeks, until 8/17. Then I’ll assess how I feel on it and see if it’s wise to continue or not. Before my whole 30 last challenge I had been doing at least a year of keeping fat below about 25-30% of intake. Although, I did not gain, I also didn’t progress towards my body fat goal much. Would like to see how this pans out for me and how it makes me feel. 2) during those two weeks I would like to eat at 12,000 calories (about 1700/day). After the two weeks I will go back up to 2000/day for a week, then reassess. Maybe back down to 1900/day for the last weeks of the challenge. Training Lifting: continue 5/3/1 program at least 3x per week. Low level aerobic activity: 2 hours accumulated per week. This will be good for me annnd the dog. I already walk her after work every week day, I will just have to up the ante a bit and add in some more dedicated time. Been reading some stuff lately about the benefits of walking over running. We shall see. Planning on 15 mins each day after work, one morning of 30 minutes, and at least another 15 minutes on the weekend. Mobility: 1 hr yoga per week and half hour strict mobility session per week. I’m also going to keep the rule that if I want to continue eating past being done with dinner, I must complete at least 5 minutes of mobility/foam rolling since I did pretty terrible with this one last challenge. Life Continuing my 1 adulting task per day: Do 1 thing to make my apartment more clean every day. i.e. take out trash or recycle, load or unload dishes, do laundry, sweep, scrub toilet, vacuum, wipe down counters, clean sink, etc. Events 7/30-8/2 – Saco float trip 8/8 – Friend’s pool party 8/15 – Family BBQ 8/28 – Friend’s dinner party 9/4-9/7 – Mini Woodstock I'll be updating in my battle log until challenge officially starts but I figured I'd get this up and running